How can I reduce my body fat % further if my target weight is considered underweight?

SueSueDio

OP, here's a discussion that tells you exactly what most people need to be prepared to do for that shredded look:

https://www.precisionnutrition.com/cost-of-getting-lean

Have a read, and think about what you really want and what you're prepared to give up in order to get it.

Also check out some of the recomposition threads in these forums for useful advice.

englishstudentabc1

So I have readings for my body fat % and muscle % according to a new scale I got.

Body Fat %: 11%
Muscle Mass %: 48.4%
Weight: 116 lbs

I know there's a margin of error for these kind of scales. But do these numbers make any sense?

As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

RealWorldStrengthLLC

englishstudentabc1 wrote: »

So I have readings for my body fat % and muscle % according to a new scale I got.

Body Fat %: 11%
Muscle Mass %: 48.4%
Weight: 116 lbs

I know there's a margin of error for these kind of scales. But do these numbers make any sense?

As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

If you've been doing squats for 6 months you should have progressed further than 90lbs. With beginner gains, you should be going up in weight and or reps almost weekly for a good while. Also, why no upper body training?

englishstudentabc1

I have been afraid of using higher weights because my past trainer had told me I should only do the heavy lifts with him and not on my own. So I just stayed with the same weights for the last few months. I mean when I do squats I can see a few big muscles above my knee pretty well defined.

I do some upper body stuff but it seems harder to do than just doing a squat or deadlift. Dips with body weight, flat dumbbell chest press, incline dumbbell chest press, bend over rows. But I've stuck with the same weights on all these more or less and haven't increased progressively. I will start doing that.

RealWorldStrengthLLC

I suggest you read my thread "The importance of excersise tracking" , it's in this section of the forum, near the top currently.

If your upper body is "harder" to train, that means it needs training. We like what we're good at. For me, I love arms and Deadlifts - my 2 strongest areas. I hate training core - which is definitely my weak point. Ive found the same to be true for most people.

Also, your trainer sounds like an a$$hat. If he showed you proper form, you should be able to progress a bit week to week. If you need a spot, just grab someone, 99% of the time they will be happy to. If you have questions on form, there's YouTube, or ask someone in the gym who clearly has been doing this a while. I'm sure they would show you.

sgt1372

englishstudentabc1 wrote: »

Here is a photo as of today. I don't have a body fat % yet, but am getting a scale for this soon. I'm guessing you can estimate my body fat % based on this photo.

5'4" 116# and 11% BF?

Doesn't add up to me based on what I see here.

Looks more like at least 15% BF to me but, since you are already near underweight, further weight loss would not be adviseable. Nor would bulking if you don't want to put on more BF.

Recomp (eating at maintenance or a slight surplus) combined with a novice lifting program like Starting Strength or Stronglifts would be the better course. Do this for about 4-6 months when you should achieve most if not of your newbie strength gains and then reassess.

Good luck!

jjpptt2

OP, I've been in a similar position, looked similar to your pics before. I was at 11% based on caliper testing. For me, and most likely for you, it isn't about losing more weight, or even losing more fat. It's about building more muscle. If aesthetics are a goal, you'll need to add some muscle/bulk. Unfortunately, that's really what it all comes down to, and there's no way around that fact.

mburgess458

englishstudentabc1 wrote: »

So I have readings for my body fat % and muscle % according to a new scale I got.

Body Fat %: 11%
Muscle Mass %: 48.4%
Weight: 116 lbs

I know there's a margin of error for these kind of scales. But do these numbers make any sense?

As for lifting, I have been doing back squats for quite some time, though I have been pretty conservative with the weight. I haven't done more than 90 lbs in the last 6 months. I know the back squats have done something, because I always get nice comments on my bottom from dates...

Those scales are pretty much useless. Try it at different times of day and see how much it varies. I have one of those scales and first thing in the morning it always says 5.0% (I think that might be the lowest it will register)... in the evening it will say something in the 20% range. More accurate testing (BodPod) says it's more like 12%. I guess there is a time of day when the scale would say 12%.